Role of Vitamin A in Good Nutrition
Vitamin A is a fat-soluble vitamin which is stored primarily in the liver. Vitamin A is
available in two forms:
- Retinol, which is found in animal products.
- Beta carotene, which your body converts into vitamin A.
Key Functions
Vitamin A is essential for healthy skin, eyesight, growth and reproduction. It performs
a variety of important functions:
-
Beta carotene is a powerful antioxidant that neutralizes
free radicals – molecules that damage healthy cells – and increases the risk of
accelerating the aging process and/or health conditions.
-
Vitamin A promotes the growth of strong teeth and bones.
-
Fat is used to build new cells and is critical for normal
brain development and nerve function.
-
Vitamin A is essential for the formation of visual purple,
a pigment that allows you to see in dim light.
Food Sources
-
Vitamin A is present in liver, cod liver oil, carrots,
and sweet potatoes.
-
Retinol is found in meat, fish, eggs and dairy products.
-
Beta carotene is present in orange and yellow fruits and
vegetables and dark, leafy greens.
Usage
Check with your local market for the recommended daily intake of vitamin A.
Safety Evidence
When relying on food sources, be aware that vitamin A and beta carotene can
be destroyed by heat.